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Components

Black Ranger

Settings

Workout

Black Ranger

Warm-up

1. Banded 5s

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes (Steady movement through the following):
1:00 Bike (or other machine or jog)
7 Kettlebell single arm suitcase deadlifts (moderate) (each side)
7 Kettlebell single arm presses (moderate) (each side)
7 Inchworms into box jump

4. Workout Prep (perform after the row)
1 Set: (at workout pace)
6/4 Row/Ski
3 Deadlifts (at workout weight 1)
3 Strict Handstand Push Ups
3 Burpee Box Get Overs (at workout height)

Front Squat Cycle

Base 2
4x9@70%(1RM)(+10lbs optional)
Read as sets x reps @ weight

Black Ranger (Time)

15:00-44:00
3 rounds
20/16 Calorie Row/Ski
20 Deadlifts (225/155)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48")
-Rest 5:00-
3 rounds (each)
20/16 Calorie Row/Ski
15 Deadlifts (275/185)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48")

TARGET SCORE
Target Time each set: 8-9 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS
This is a moderate/high intensity workout focused on unbroken movements and using the transition between movements as rest.
WORKOUT STRATEGY & FLOW
Row/Ski: Aim for a moderate intensity.

Deadlifts: these are ideally unbroken throughout.

Strict handstand push ups: these are ideally done in 1-2 sets throughout. Quick breaks and try not to rest on the wall.

Burpee box get overs: these are all about consistent pace. Work on good footwork up and over the box to minimize fatigue.

Accessories

4x10 Back rack lunge steps (step forward) (total) (heavy)
3x10 Pause goblet squats (2 sec pause) (moderate)
3x50 Banded hamstring curls (seated) (very light)

Whiteboard:

Monday, June 28, 2021

Male Clients